Shrimp vs. Ham
Nutrition comparison of Shrimp and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shrimp
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shrimp and ham:
- Both ham and shrimp are high in protein.
- Ham has more thiamin, riboflavin and niacin, however, shrimp contains more folate.
- Ham is an excellent source of potassium.
- Shrimp is a great source of calcium.
USDA sources for nutritional information: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and shrimp has 73% less calories than ham - ham has 263 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, shrimp is much heavier in protein, heavier in carbs and much lighter in fat compared to ham per calorie. Shrimp has a macronutrient ratio of 71:9:20 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shrimp | Ham | |
|---|---|---|
| Protein | 71% | 25% |
| Carbohydrates | 9% | 3% |
| Fat | 20% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and shrimp are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
Protein
protein
Both ham and shrimp are high in protein. Ham has 20% more protein than shrimp - ham has 16.3g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Ham is high in saturated fat and shrimp has 96% less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and ham are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Ham has 44% less cholesterol than shrimp - ham has 70mg of cholesterol per 100 grams and shrimp has 126mg of cholesterol.
Vitamins
Vitamin A
Shrimp has more Vitamin A than ham - shrimp has 54ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has 12 times more Vitamin D than shrimp - ham has 26iu of Vitamin D per 100 grams and shrimp has 2iu of Vitamin D.
Vitamin E
Ham and shrimp contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.
Vitamin K
Shrimp and ham contain similar amounts of Vitamin K - shrimp has 0.3ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, riboflavin and niacin, however, shrimp contains more folate. Both shrimp and ham contain significant amounts of pantothenic acid, Vitamin B6 and Vitamin B12.
| Shrimp | Ham | |
|---|---|---|
| Thiamin | 0.02 MG | 0.712 MG |
| Riboflavin | 0.015 MG | 0.19 MG |
| Niacin | 1.778 MG | 4.162 MG |
| Pantothenic acid | 0.31 MG | 0.18 MG |
| Vitamin B6 | 0.161 MG | 0.26 MG |
| Folate | 19 UG | 1 UG |
| Vitamin B12 | 1.11 UG | 0.95 UG |
Minerals
calcium
Shrimp is a great source of calcium and it has 440% more calcium than ham - ham has 10mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Ham has 276% more iron than shrimp - ham has 0.79mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Ham is an excellent source of potassium and it has 175% more potassium than shrimp - ham has 311mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than ham per 100 grams.
| Shrimp | Ham | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.31 G |
| DHA | 0.07 G | ~ |
| EPA | 0.068 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.15 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than shrimp per 100 grams.
| Shrimp | Ham | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.095 G | 2.16 G |
| Total | 0.101 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Shrimp g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ham or shrimp contain more calories in 100 grams?Ham is high in calories and shrimp has 70% less calories than ham - ham has 263 calories in 100g and shrimp has 71 calories.
Is ham or shrimp better for protein?
Both ham and shrimp are high in protein. Ham has 20% more protein than shrimp - ham has 16.3g of protein per 100 grams and shrimp has 13.6g of protein.
Does ham or shrimp contain more potassium?
Ham is a rich source of potassium and it has 180% more potassium than shrimp - ham has 311mg of potassium in 100 grams and shrimp has 113mg of potassium.